Fitness Program


Every Wednesday at Wyanga our Activity Coordinator organises a Fitness Program for our
Clients to participate in, the Fitness Program runs for 8 weeks at a time with a one week
break in between the programs.

The purpose of the Fitness Program is for our Clients to be not only energised but to help
keep physically fit and healthy, they are also designed for you to gain your confidence and
balance and prevention of falls and to also have FUN!

Clients are advised that they are to use their mobility aids that are prescribed to them during
our Fitness Programs.

List of Fitness Programs:

  • Aqua Aerobics
    • Aqua Aerobics for our Elders cause less joint impact than land-based exercises
      such as running. Water’s natural
      buoyancy, resistance, cooling effect and
      decreased joint impact make it an ideal exercise for our Elders.
    • Health ailments such as diabetes, arthritis, menopause, cardiovascular problems,
      back problems and osteoporosis
      can benefit from water aerobics.
    • Exercises included are pool walking, walking and/or jogging on the spot, leg and
      arm swings, bicycle ride.
    • Equipment used are noodles, hand weights and hand floats.
    • At the end of each class there is a 5 minute stretching.
  • Light and Low
    • 5-7 minutes – Warm-up,  walking on the spot, heel & toe taps, narrow squats.
      Arms are easy, moving naturally.
    • 10-15 minutes—Walking pace, standing exercises.  May include walking in
      different directions, squats, easy lunges, easy-step, leading into grape-vine and
      very simple routines.
    • 20 minutes – Seated with hand weights for simple toning & strengthening
      exercises. The exercises may vary dependent on individual needs.
    • 5 minutes – Stretches.
  • Sit and Fit
    • Sit & Fit is a functional strength building class incorporating mainly seated exercises
      but also standing activities assisted by the chair.
    • Exercises are traditional strength exercises and low-impact.
    • Benefits include the improvement and maintenance of healthy muscle function,
      balance and coordination and bone health.








  • General Fitness
    • 5-7 minutes – Warm-up,  walking on the spot, heel & toe taps, narrow squats. Arms
      are easy, moving naturally.
    • 10-15 minutes—Walking pace, standing exercises.  Build up simple routines.
    • 10-15 minutes – Standing up and sitting up, dyna-band work upper body.
    • Options:         5 minutes core strengthening on floor mats (lying down) or 5 minutes
      seated core strengthening.
    • 5 minutes – Warm down stretches.


  • Gentle Circuit
    • These exercises will involve different stations with different exercises, equipment used
      are basic dyna-bands, hand weights and chairs.
    • The different types of exercises included in the Gentle Circuit are; side steps, heel to toe
      steps, bicep curls, upright rows, walking and/or jogging on the spot.
    • Time spent on any component of the class will vary, e.g. walking pace standing exercises
      will gradually increase in duration and intensity as the class progresses throughout the
      8 weeks.

What to bring when exercising:

  • Comfortable clothing (track pants, shorts,  t-shirt and a towel)
  • Comfortable shoes (joggers, runners, sandshoes etc.)

A bottle of water will be provided to you to keep hydrated throughout the classes.

Our Fitness Program is held at the National Centre of Indigenous Excellence (NCIE) in Redfern.
Transport is available to you for pick up and drop off, classes are from 11.45am to 12.30pm and a
light healthy lunch is provided after the class is finished.

Once you have completed the 8 week Fitness Program you are awarded with a Certificate of

To find out what Fitness Program is currently running you can view our Calendar on the following
link (Activity Calendar Link), and to book your attendance and transport; you will need to
call Reception at Wyanga on 02 9319 7175.